Photo: GMVozd / Getty Images  Superfoods, once a niche food industry trend, are now so common that even those who are not interested in health and wellness know it , what they are. And that's definitely not a bad thing. "In general, I like the superfoods trend." says Liz Weinandy, RD, a registered nutritionist in the Department of Nutrition and Dietetics at Ohio State University's Wexner Medical Center. "It focuses on truly healthy foods that contain multiple nutrients that are known to be important for optimal human health." Yup, That sounds pretty positive to us.
However, according to health experts, the trend at superfoods is a drawback: "It's absolutely essential that people remember eating one or two superfoods that do not make us very healthy," says Weinandy So you mean, we Can not eat pizza all the time and top it off with a superfood filler Ed Smoothie ?! Crap. "We regularly have to eat a variety of healthy foods to be super healthy," she explains.
In addition, trendy superfoods that come from exotic locations or are made in the lab can be expensive. "Superfoods are often more expensive because they are turned into powders or pills and travel from all over the world to get to your plate," notes Amanda Barnes, R. D. N., a registered dietitian. And sometimes you can find the same substances that make these superfoods so beneficial at a much lower price ̵
Add to this the fact that the marketing of superfoods can be somewhat misleading. "Although I generally do not dispense superfoods because they are dense in healthy nutrients, these foods are not suitable for everyone, as diet is not of one size for all," says Arti Lakhani, MD, and integrative oncologist AMITA Health Adventist Medical Center Hinsdale , "Superfoods may only keep their promises if they are taken in the right amount, prepared properly, and eaten at the right time." Unfortunately, we do not know exactly how well the nutrients from these foods are being taken in. Everyone is unique in the way they do it it processes the foods they eat. "
In this context, there are some popular superfoods overhyped for their health benefits, either because of the lack of research or because they can get the same nutrients from cheaper and easier ones To find food. While most of these superfoods are not bad for you, nutritionists say you should not sweat it if you can not (or do not) incorporate it into your diet. (PS Here are more OG superfoods, a nutritionist says, you can also skip.)
"These purple berries are native to South America and have a high level of anthocyanins, an antioxidant that reduces the risk Cancers, "says Weinandy. Plus, they make some really delicious smoothie bowls. "Although açaíi is a superfood, it's hard to find and expensive in the US Many products have it, but in extremely small amounts like juices and yoghurt, and better are blueberries or other violet berries like blackberries or raspberries, all in the US and the same anthocyanins as açaí berries are included. "[See also: Are Açaí Bowls Really Healthy?]
" Activated carbon is one of the newest trends in health drinks, and you will probably find it in your local Find juice, "notes Katrina Trisko, RD, a registered nutritionist based in NYC. (Chrissy Teigen is known to be a fan of charcoal cleaners.) "Because of its highly absorbent properties, charcoal is usually used to treat overdoses or accidental consumption of toxic chemicals, however, there is no research behind their ability to" detoxify "our system daily "Trisko says. We were born with built-in detoxification: liver and kidneys! "Instead of spending the extra money on this trendy drink, focus on eating more whole herbal meals to support a healthy immune and digestive tract for long-term health benefits," she suggests.
Raw Cow's Milk  "This increasingly popular alternative to pasteurized cow's milk is often referred to as improving intestinal bacteria, strengthening the immune system, and reducing the severity or effects of asthma and allergies," says Anna Mason, RDN, nutritionist and communication consultant for wellness. While there is some limited research supporting these claims, the majority of research on the subject suggests that pasteurized milk * is as healthy as raw milk. "It looks like raw milk has no real benefit," says Mason. Also, it may not be safe to drink. "Without the pasteurization process to kill bad bacteria, raw milk is much and more likely to cause many different types of food-borne diseases, and even with very healthy cows under clean conditions, there is still a risk Food poisoning So what's the call Health benefits: maybe a few consensus research: The safety risk is not worth it. "(By the way, read this before you give up the dairy.)
Apple Cider Vinegar  There are many alleged health benefits for ACV due to its acetic acid content, says Paul Salter, RD, CSCS, a sports nutrition consultant for Renaissance periodization. Supposedly it can help regulate blood sugar, improve digestion, reduce bloating, improve immune function, improve skin health – and the list goes on. The only problem? "Blood glucose levels are shown in diabetics, not in healthy populations," says Salter. That is, we do not really know if ACV has positive glycemic effects in non-diabetics. Plus, "the vast majority of other benefits are anecdotes without research to support their claims," says Salter. Animal studies have shown that may have little effect on the accumulation of belly fat, but until this effect is shown in humans, it is difficult to say if it is legitimate. "Apple cider vinegar is not bad at all, but the benefits seem to be exaggerated," concludes Salter. (Not to mention that it can ruin your teeth.)
"Pomegranates that have been cultivated throughout history have recently become popular due to marketing by companies like POM Wonderful," says Dr , Lakhani. There is some evidence that pomegranate juice and extract can reduce oxidative stress and the formation of free radicals, making it anti-inflammatory and possibly carcinogenic. "However, it is the fact that all of this is in the lab and in preliminary animal experiments, there is no data in humans, and as you can imagine, many things that work on laboratory animals do not have the same effect in humans," said Dr. Lakhani points out. While pomegranates are generally good for you, fruit juice is rich in sugar. Lakhani is proinflammatory. You can also get the same antioxidant benefits from foods like blueberries, raspberries and red grapes. "Red cabbage and eggplant also contain anthocyanins and are foods with a lower glycemic index," she adds.
"It is reported to heal the GI tract and a leaky gut, make bones by frying, and boil animal bones and herbs and other vegetables for 24 to 48 hours," says Weinandy. "The bone broth resembles the normal broth, but the bones have cracked and the minerals and collagen inside become part of the bone broth mixture." So far, so good. "The problem occurs when other things that are stored in the bones get along with the nutrients, especially lead." Although not all bone mares can contain lead, Weinandy believes it is safer to apologize. "That's why I do not recommend people to drink bone bouillon regularly, use a regular bouillon that is much cheaper and eat a healthy diet."
Collage is incredibly lively right now. Unfortunately, research does not deserve the general excitement about it as a supplement. It is designed to improve the elasticity of the skin, improve bone and joint health, and even promote digestive health. "Although there are no documented adverse effects, the benefits of skin elasticity are not enough to be statistically significant in some studies," Barnes points out. There is also the fact that "this is a supplement that you need to take each day for a longer period of time to see the benefits to your body," says Barnes. "It's very expensive and most people have enough natural collagen in their body that they do not need to supplement." (See: Should You Add Collagen to Your Diet?)
These include Reishi, Cordyceps, and Chaga, and they are designed to help regulate your adrenal system. " These three varieties of mushroom powders are being marketed as immune-boosting and anti-inflammatory supplements," says Trisko. "Between $ 25 and $ 50, these supplements cost quite a hefty price, and Adaptogens are traditionally used in Chinese medicine and Ayurvedic practices, but their health effects on humans are poorly understood." Instead, she recommends stocking the refrigerator with a variety of colorful, fresh fruits and vegetables for the week and cooking with anti-inflammatory spices such as turmeric, garlic and ginger.
Green Superfood Powder
You've probably seen this in the supermarket and thought, "Why not add my smoothies?" Most of these powders, however, have very little health benefit. "Of all the superfood trends, this is the one that makes my heart thrill for dieters," says Mason. "Many green powders may not be inherently bad, but the problem is that a fruit and vegetable powder is more likely to be a multivitamin made from product extracts than fruits and vegetables, and you can claim that they added 50 different varieties from powder to powder, but it's just not the same as eating all the vegetables or the whole fruit, "she explains. Why this? "They lose fiber and a lot of fresh and natural properties of the products, so our body normally processes, absorbs and uses the vitamins and minerals for food more efficiently than artificial and complementary," says Mason. The end? "Green powders are not a substitute for real fruits and vegetables, they can only be a small boost, if you have a limited budget, do not spend it on powders, research supports whole foods."
Bulletproof Coffee and MCT Oil
You've probably heard about adding butter, coconut oil, and even medium chain triglyceride oil (MCT oil) to your coffee for extra boost. This trend is also referred to as bullet-proof coffee and is intended to provide "clean energy" and enhance cognitive function, according to Trisko. "However, there is little research to prove that this type of fat has long term health benefits." At the end of the day, you can just as well drink a normal cup of coffee and enjoy a balanced breakfast of lean protein and healthy fats, like a slice of wholemeal bread with avocado and an egg fried in olive oil, "she explains. "If you choose a balanced meal with healthy fats and proteins, your stomach and mind will be satisfied to get you through the morning."